http://www.thewellnessflame.com/

The Wellness Flame, Health & Longevity Coaching, Narragansett, RI (2026)

03/11/2026

Happy Wellness Wednesday

Alright, folks, this photo is a little “don’t take yourself too seriously,” so hang with me while I develop this thought, please…

Anyone who has ever sat in a salon chair with their head full of foils knows something about tolerating a little discomfort for a future result. 😄

There you are…
Head wrapped in shiny aluminum.
Looking like a cross between a baked potato and a satellite dish.
Trying not to move while the color processes.

And you sit there thinking,
“Trust the process… trust the process…”

Because you know what comes next?

The rinse.
The blow dry.

The moment when you turn around and see the final result in the mirror and think:

“Okay… that was worth it.”

Health change is often like that.

The beginning can feel awkward.

You might be adjusting your sleep schedule, figuring out new foods, learning how to manage stress differently, or carving out time for movement when life already feels over-full.

It’s not always glamorous.

Sometimes it feels more like “head full of foils” phase than the “after photo.”

But the truth is —
real change almost always includes a middle stage where things feel a little uncomfortable, a little messy, and a lot uncertain.

And that’s not failure.
That’s the process doing its work.

So today I’m sharing two photos:

📸 Photo #1: Me sitting there looking absolutely ridiculous with my hair foiled.

📸 Photo #2: The finished hair that made the whole thing worthwhile.

A light-hearted reminder that sometimes transformation requires sitting through the foil stage.

Health. Growth. Healing.
They all work the same way.

When you trust the process and stay with it long enough…

✨ the results start to show.

And yes — sometimes we all look a little ridiculous in the middle of the transformation.

If you’re in your own “foil stage” of change right now — whether it’s your health, stress, sleep, lifestyle habits, or bigger questions about life — know that you don’t have to navigate it alone.

As a Nurse and Health & Longevity Coach, I walk alongside people during that messy middle… helping them stay the course until the results begin to shine.

When you’re ready, I’d be honored to help. 🌿

Schedule a free call with me at https://lnkd.in/ewWZY4HK

Ignite Your Health • Fuel Your Purpose • Shine Your Light

03/04/2026

Happy Wellness Wednesday

It’s That Time Again…Spring Ahead… and Your Body Feels It

As a nurse and health & longevity coach, I can tell you this:
The “Spring Ahead” time change is not just an inconvenience.

It is a physiological stressor.

When we move the clock forward by one hour, we abruptly disrupt our circadian rhythm—our internal 24-hour clock that regulates sleep, hormones, metabolism, mood, and even cardiovascular function.

And our bodies notice.

🧠 What Happens Physiologically?

When we lose that hour:

Melatonin release is delayed → You may struggle to fall asleep.

Cortisol patterns shift → You may feel wired at night and groggy in the morning.

Sleep debt increases → Even one hour of lost sleep can impair focus and reaction time.

Sympathetic nervous system activation rises → Studies show an increase in heart attacks, strokes and accidents in the days following the time change.

Blood pressure can fluctuate → Particularly in those with cardiovascular risk.

In short: your nervous system doesn’t read the clock. It reads light, darkness, and rhythm.

When we force a sudden shift, the body must work to recalibrate.

That recalibration takes energy.

And energy expenditure without awareness can feel like irritability, fatigue, brain fog, cravings, or feeling “off.”

🌿 How to Minimize the Stress of Spring Ahead

The good news? We can support the body gently through the transition.

Here are practical, evidence-informed strategies:

1️⃣ Shift Gradually (If You Can)

3–4 days before the time change:

Go to bed 15–20 minutes earlier each night.
Wake 15–20 minutes earlier each morning.
Small adjustments are far less stressful than one abrupt jump.

2️⃣ Anchor Your Morning with Light

Morning sunlight is your strongest circadian regulator.

Within 30 minutes of waking:

Step outside for 5–10 minutes.
Even cloudy light helps reset your internal clock.

Light tells your brain: “It’s morning. Suppress melatonin. Start normal, wake-up cortisol rhythm.”

3️⃣ Protect Your Evenings

The week after the shift:

Dim lights 1–2 hours before bed.
Limit screens or use blue-light filters.
Avoid late caffeine (after 12 pm).
You are helping melatonin rise naturally.

4️⃣ Prioritize Sleep Over Productivity

If you feel tired, honor it.

Choose restoration over late-night scrolling.
Keep workouts moderate for a few days.
Build in 10–20 minutes of quiet recovery time.
This is not weakness. It is intelligent physiology.

5️⃣ Support the Nervous System

Gentle practices can reduce sympathetic overdrive:

Slow breathing (inhale 4, exhale 6)
A short walk outdoors
Stretching before bed
Magnesium-rich foods (leafy greens, nuts, seeds)
Small inputs create stability.

6️⃣ Watch the “Stress Stack”

The time change alone is manageable.

Time change + work deadlines + poor sleep + excess caffeine?

That’s when we see mood shifts, blood pressure spikes, and inflammatory load increase.

Be mindful of what you’re stacking this week.

❤️ A Longevity Perspective

Longevity isn’t about dramatic overhauls.

It’s about respecting the body’s rhythms.

When we respond to physiological stress with awareness instead of force, we reduce cumulative strain on the cardiovascular, metabolic, and nervous systems.

The time change is temporary.

But how you care for yourself during it reinforces long-term resilience.

So if you feel a little “off” this week…
It’s not in your head.

Your biology is adjusting.

Be gentle with it.

And if you’d like support learning how to work with your body instead of against it, I’m here. 🌿

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Ignite Your Health • Fuel Your Purpose • Shine Your Light

02/27/2026

✨ I’m honored to share that The Wellness Flame, LLC has been nominated for the 2026 Chamber Choice Award through the Southern Rhode Island Chamber of Commerce!

Category:
BEST PLACE FOR HEALTH AND WELLNESS – Your go-to place for self-care

As a cardiac nurse and board-certified health & wellness coach, this nomination feels especially meaningful.

The Wellness Flame was built with one intention: to create a trusted, evidence-based, and deeply supportive space where individuals can strengthen their heart health, regulate stress, and build sustainable habits for longevity with vitality.

To be recognized as a “go-to place for self-care” is truly humbling.

Thank you to my clients, colleagues, and community who trust me to walk alongside you in your health journeys. Your commitment, courage, and growth are what make this work so powerful.

If The Wellness Flame has supported you in any way, your encouragement, continued support and vote mean the world. 💛

With gratitude,
Renae

02/25/2026

Happy Wellness Wednesday

Here in Rhode Island, we just weathered a blizzard for the record books.

The snowfall totals were staggering. The wind howled. The drifts climbed. And like many of you, I lost power — for almost 30 hours…many people experienced much longer than that.

At one point, the temperature inside my home dipped to 42 degrees.

Forty-two. (The picture was taken after the heat was back on.)

As a nurse and health & longevity coach, I often talk about optimization — nutrition, movement, sleep, purpose, mindset.

But when the heat goes out and the lights go dark, everything narrows down to something much more basic:

Safety. Warmth. Water. Light.

Resilience in difficult times isn’t about pretending things are fine.
It’s about returning to the fundamentals.

Layering up.
Checking on neighbors.
Melting snow for water if needed. Huddling under blankets.
Conserving phone batteries.
Breathing slowly when frustration rises.

In moments like this, Maslow’s hierarchy of needs isn’t theoretical — it’s visceral. When basic needs feel threatened, our nervous system goes on high alert. Our bodies prioritize survival. Clarity shrinks. Patience shortens.

And yet…

There is something powerful about witnessing yourself move through challenge.

I noticed:

My body adapting.
My mindset shifting into problem-solving mode.

My gratitude deepening for things I normally take for granted.

When the power finally flickered back on, I stood in my kitchen and simply listened to the hum of the refrigerator. The heat slowly began to whisper through the vents.

It felt like luxury.

Warm water from the tap. A lamp glowing in the corner. The ability to make a hot cup of tea.

Small things….Not small at all.

As the lights came back across neighborhoods in Rhode Island and beyond,

I felt immense appreciation — not just for modern infrastructure, but for the people behind it.

To our police officers.
To emergency service personnel.
To the electric company workers who spent a bitter cold night elevated in bucket trucks, restoring lines in the dark.

Your resilience allowed ours to soften.

Storms — literal and metaphorical — have a way of stripping life down to essentials.

They remind us that resilience isn’t built in comfort. It’s built in moments when we adapt, regulate our nervous systems, and meet our most basic needs first.

And when the storm passes?

We carry forward a quieter kind of gratitude.

A deeper appreciation for warmth. For safety. For light. For community.

Resilience isn’t about never being shaken.

It’s about remembering that even in 42-degree darkness… we have the capacity to endure — and to emerge more grateful than before.

Got a resilience story? I’d love to hear about it. DM me and share it.

Ignite Your Health • Fuel Your Purpose • Shine Your Light

02/18/2026

Happy Wellness Wednesday 🫀

What Is a Coronary Calcium Score—and Why Do People Talk About It So Much?

Earlier this month, I mentioned a test called the Coronary Calcium Score. If you’ve ever heard someone say, “My doctor ordered a calcium score,” this is what they’re referring to.

It’s a simple, non-invasive test that can detect evidence of coronary artery disease before symptoms ever appear.

Here’s the plain-language breakdown.

🫀 What is a Coronary Calcium Score?

A Coronary Calcium Score (CAC) measures how much calcified plaque is present in the coronary arteries—the vessels that supply blood to your heart muscle.

Plaque is made up of cholesterol, fat, inflammatory cells, and calcium. Over time, soft plaque can harden and become calcified. This calcified plaque is what the test detects.

👉 The more calcium detected, the higher the likelihood of underlying coronary artery disease.

Important:
This test does not diagnose whether an artery is blocked today.
It estimates your future risk of heart attack or stroke.

🧪 How is the test done?

It’s performed with a specialized CT scan of the heart.

The experience is straightforward:

• No needles
• No IV contrast
• No treadmill
• No medications to stress the heart

You lie on a CT table while EKG leads are placed on your chest to synchronize the images with your heartbeat. You hold your breath for a few seconds while images are taken.

Most people are in and out in under 15 minutes.

📊 What do the results mean?

You’ll receive a numerical score:

0 → No detectable calcium (very low risk)
1–99 → Mild calcium (low to moderate risk)
100–300 → Moderate plaque burden (high risk over the next 3–5 years)
>300 → Extensive plaque and higher risk

The score is always interpreted in context—alongside age, s*x, symptoms, family history, cholesterol levels, blood pressure, and other risk factors.

🌱 Why this test can be helpful

It can be especially useful for people with:

• A family history of heart disease
• Borderline cholesterol or blood pressure
• Uncertainty about whether medication is needed

An elevated score doesn’t mean panic.
It means it’s time to build a proactive plan.

And that’s empowering.

🧠 A nurse-coach perspective

Numbers are information—not destiny.

A Coronary Calcium Score can open the door to meaningful conversations about:

• Lifestyle patterns
• Stress and recovery
• Movement, sleep, and nourishment
• Sustainable, realistic heart-healthy changes

When people understand what’s happening inside their body, they’re often more motivated—and empowered—to take action.

But here’s the truth:

Most of us already know what we’re supposed to do to be healthy.

It’s the doing it—consistently, sustainably, in the middle of real life—that’s hard.

That’s where coaching makes the difference.

Coaching turns information into implementation.
It transforms awareness into action.
It bridges the gap between knowing and doing.

If your calcium score—or your family history—is nudging you to pay attention, you don’t have to navigate it alone.

Are you ready to create a plan that strengthens your heart, restores your energy, and supports the full life you want to keep living?

Schedule a free call with me:
https://wellnessflame.as.me/schedule.php

🫀 Ignite Your Health • Fuel Your Purpose • Shine Your Light

02/11/2026

Happy Wellness Wednesday

As Valentine’s Day approaches, hearts start appearing everywhere—cards, windows, inboxes, emojis…even the clouds. ❤️

It’s easy to reduce the heart to romance… or, from my clinical roots, to a physical pump that keeps us alive.

But the heart has always meant more than that.

Across cultures and centuries, the heart has symbolized:

Love and connection — our capacity to bond, care, and belong

Courage — the bravery to show up, even when it feels vulnerable

Wisdom — the quiet inner knowing we often feel before we can explain it

Compassion — for others, yes, but also for ourselves

As a nurse, I’ve seen hearts at their most literal and most symbolic. I’ve monitored rhythms on screens and listened carefully through a stethoscope.

But I’ve also witnessed the invisible aspects of the heart—how stress tightens it, how grief weighs on it, how hope seems to strengthen it.

The heart responds not only to cholesterol and blood pressure, but to meaning, purpose, relationships, and rest.

And this is where coaching becomes so powerful.

In health and longevity coaching, we don’t just focus on numbers. We explore the whole heart:

Are you living in alignment with what truly matters to you?

Is chronic stress silently asking too much of your cardiovascular system?

Have you given yourself permission to rest, to feel joy, to reconnect?

Are your daily habits protecting your physical heart while also nourishing your emotional one?

Coaching creates space to slow down, explore and listen.

To identify what is depleting you—and what is fueling you.

To build sustainable practices that support heart health not just for this Valentine’s Day, but for the decades ahead.

Because tending to your heart isn’t indulgent.

It’s wise.
It’s preventative.
It’s courageous.

This Valentine’s Day, I invite you to think beyond flowers and chocolate. Ask yourself: How am I caring for my whole heart?

If you’re ready to strengthen your heart from the inside out—physically, emotionally, and purposefully—I would love to walk alongside you.

💛 To schedule a complimentary consultation, please copy and paste https://wellnessflame.as.me/schedule.php in your browser.

And let’s begin the work of helping you Ignite Your Health • Fuel Your Purpose • Shine Your Light.

Your heart is more than a symbol.
Let’s treat it that way.

02/04/2026

Happy Wellness Wednesday

February is Heart Month. ❤️

And as a cardiac nurse and health & longevity coach, heart health—and the sheer preciousness of life—are never far from my mind.

People find their way to me for many reasons.

Some come with known risk factors, like
high blood pressure, high cholesterol, excess weight, smoking or va**ng, or early signs of pre-diabetes.

Others have received concerning results on a Coronary Calcium Score—a non-invasive test that can indicate plaque in the arteries of the heart. They haven’t had a cardiac “event”… yet. And that yet can feel heavy.

Some have already survived a heart attack, surgery, or cardiac procedure and are deeply motivated to do everything possible to protect and strengthen their future health.

And then there are those who come not because of a diagnosis—but because something feels off.

They’re successful, capable, busy… yet quietly wondering if this is really how they want to be living.

What I love about coaching is that yes—we work on the tangible goals:

🍎 nourishing food
🚶‍♀️ physical activity
🧘‍♀️ stress management

But when heart disease enters the conversation, something deeper often awakens.

People begin to ask questions like:

Am I happy?

What is my purpose?

Am I living my best life—or am I living according to everyone else’s expectations?

These aren’t questions to rush through or solve quickly.

They deserve a safe, compassionate space to be explored—felt, reflected on, and gently unfolded over time.

That’s where I come in.

I can walk alongside the medical realities of heart disease and the existential questions that inevitably arise.
I can meet you wherever you are—whether you’re navigating fear, prevention, recovery, or reinvention.

And together, we can chart a path toward a healthier heart and a more aligned, meaningful life.

💬 If this resonates, I’d love to talk.

Schedule a free call with me and let’s explore what support could look like for you, at the link below:

https://wellnessflame.as.me/schedule.php in your browser

Here’s to your heart health, longevity, and living in alignment!

01/28/2026

Happy Wellness Wednesday

A gentle reminder in noisy times 🤍

When it feels like there is no good news to be found, the steady stream of TV headlines and social media can quietly pull us into a lower-frequency emotional space—one filled with worry, sadness, anger, or fatigue. Even when we try to “stay informed,” it can impact us… deeply.

Sometimes we find our voices and feel called to speak out.
Other times, the wisest response is to retreat—just for a while—and come to terms with the hurt we see, hear, and feel.

Both are valid.
And yes, it can feel overwhelming.

Here’s the gentle truth I want to offer today: it is okay to take a time out.
It’s okay to step away from the news and remember that we have an inner world that deserves care and protection.

One powerful way to do that is by reconnecting with your inner child—the part of you that likes to play, to feel wonder, to experience uncomplicated joy.

For me, one of the places I can do that is in the snow. ❄️

Snow takes me right back to childhood—playing outside for hours, building snow forts with my brothers, sledding, skiing, laughing until we were soaked and frozen. There is something deeply joyful and grounding about it for me.

Now, as an adult, when I’m shoveling snow, I pause.

I let myself be in it.

I feel the cold air, notice the quiet, and remember the fun.

I breathe it in—slowly, intentionally—and allow that joy to settle in my body.

It’s a small moment, but it’s powerful.

So, I invite you to consider:

Where do you find your inner child?

Is there a place, a memory, a season, or an activity that brings you back to joy?

I’d love for you to share it with me. Please feel free to DM me.

In times like these, tending to that part of ourselves isn’t avoidance—it’s resilience.

Here’s to your health, longevity, and tapping your inner child.

01/21/2026

Happy Wellness Wednesday

Have you noticed?

Despite the unusual amounts of snow on the ground and in our forecast, the sun is sitting just a little higher in the sky now.

Not dipping quite so far south.

Lingering just a bit longer at the edges of our days.

Here in the Northeast, this is no small thing.

It’s a quiet but profound shift—one we feel in our bones long before we can explain it. The light feels different. Brighter. More hopeful. Like a gentle whisper that change is underway.

Winter has always been nature’s invitation to turn inward.

To rest.
To conserve.
To heal.

Beneath the frozen ground and bare branches, important work has been happening all along—repair, restoration, preparation. Nature hasn’t been idle; it’s been wise.

And now, as the days slowly brighten, something subtle begins to stir.

Nature doesn’t rush this transition. It gradually begins to receive more energy from the light—using it intentionally, efficiently, and in perfect rhythm with its needs.

There’s a powerful lesson here for us.

Many of us struggle with knowing when to rest and when to expend energy. We push through fatigue, override signals, or swing between overdoing and completely burning out.

But health and longevity don’t live at either extreme—they live in the balance.

Health & Longevity Coaching helps people reconnect with their own natural rhythms.

To understand when rest is restorative (not lazy).

When movement and effort are energizing (not depleting).

And how to align daily habits with the seasons of both nature and their unique lives.

Just like the earth right now, you don’t need to force growth.
You simply need the right balance of rest, light, energy and intention.

And the brighter days ahead?

They’re not a demand to do more—they’re an invitation to rise gently, with wisdom, and at the right time for you. 🌿

Here’s to your health, longevity, and lessons from nature!

If you are interested in exploring your unique rhythm, schedule a free call with me at https://wellnessflame.as.me/schedule.php

01/14/2026

Happy Wellness Wednesday

Our identities are not fixed. They evolve—sometimes quietly, sometimes through moments that stop us in our tracks and invite reflection. And so much of that evolution is shaped by mindset.

One of my intentions for 2026 is to purge, streamline, and organize my physical space.

This morning, while cleaning out a closet, I came across a box tucked way in the back. It’s been there since we moved in… in 2013. Yeah. A long time. So long, in fact, that I had no memory of what was inside.

When I opened it, I was genuinely surprised—and a little awestruck—to find a box full of scrubs from my days working at Yale New Haven Hospital, on the Interventional Cardiology Unit — some 30 years ago!

Those scrubs instantly transported me back to a former version of myself.
A much younger, less experienced, less wise self.
A self with so much to learn about the world—and about herself.

That version of me believed she had to fit the norm, play by the rules, and most of all, take care of everyone else’s needs first.

Life has taught me—sometimes gently, sometimes the hard way—that steadfastly putting my needs last is a surefire way to undermine self-confidence, erode well-being, and quietly build resentment.

Standing there with that box in my hands felt like a powerful reminder of what a great teacher life can be… if we’re listening.

This is where mindset matters.

Many of us carry limiting beliefs—stories we absorbed early on about

who we’re supposed to be,

how much we’re allowed to want,

or what we’re capable of.

These beliefs often box us into an artificially low ceiling for our growth. Not because we lack ability, but because we’re unconsciously holding onto rules that no longer serve us.

Sometimes, growth looks like learning something new.
Other times, it looks like unlearning what once felt necessary for survival.

So I’ll ask you what I asked myself this morning:

What limiting beliefs are you ready to purge?

What old identities, expectations, or “shoulds” are taking up space in the back of your closet—physical or mental—that no longer align with who you’re becoming?

Because the next chapter often begins not with adding more…

…but with letting go.

Here’s to your health, longevity, and purging what no longer serves you!

Need some help shining a light on your limiting beliefs? Schedule a free call with me at https://wellnessflame.as.me/schedule.php

01/07/2026

Happy Wellness Wednesday

Why Small Shifts Do Work (and Why They Matter More Than Resolutions)

Last week I shared why New Year’s resolutions don’t work.
(If you missed it: they’re often too big, too rigid, and rooted in guilt instead of self-trust.)

Here’s the good news—and the part I love as a nurse-coach:

✨ Lasting health doesn’t come from dramatic overhauls. It comes from small, sustainable shifts.

Not a total life reset.
Not a 30-day “all or nothing” challenge.
Just gentle, intentional changes that fit into real life.

Think about it this way:

Instead of “I’m cutting out sugar forever” → “I’m noticing how sugar makes me feel and choosing differently more often.”

Instead of “I’ll work out every day” → “I’m committing to 10 minutes of movement I actually enjoy.”

Instead of “I have no willpower” → “I’m learning how my nervous system, stress, and habits are connected.”

These are mindset shifts, not punishments.

🧠 Why small shifts work (science + nursing lens):

They reduce overwhelm and stress (which directly impacts hormones, inflammation, and heart health).

They build confidence through evidence of success.

They create habits that your brain and body can maintain—even during busy, messy seasons of life.

As a cardiac nurse, I’ve seen this up close:
People don’t fail because they don’t care.
They struggle because the plan doesn’t match their life.

And as a coach, I see what happens when people start working with their nervous system instead of against it.

💡 The real goal isn’t perfection. It’s consistency.

Small choices…repeated, quietly shape your health over time.

So if you’ve already “fallen off” a resolution this year—good news:
You’re right on time to try something that actually works.

Start with one small shift.
Let it be doable.
Let it be kind.
Let it be sustainable.

If you’re feeling the toll of stress on your health and heart, this is exactly the work I support—one realistic shift at a time.

Got questions?

Schedule a free call with me at https://wellnessflame.as.me/schedule.php.

Here’s to your health, longevity, and one doable step at a time!

12/31/2025

Happy Wellness Wednesday

🌟 Why I Hate New Year’s Resolutions… and Why They Don’t Work

Every December, the world gears up for the same ritual: “New year, new me!”
And every year, most of those resolutions quietly fade by February.

As a nurse and health & wellness coach, I’ve watched this cycle unfold over and over—and here’s the truth:

I don’t like New Year’s resolutions.
Not because people lack motivation or discipline…
but because resolutions are built on the wrong foundation.

They ask us to:

Fix ourselves overnight
Leap into drastic change
Tie our worth to instant perfection
Believe that a single date on a calendar will magically rewrite decades of habits
No wonder they don’t stick.

Resolutions rely on willpower.

But real, sustainable change is built on self-compassion, clarity, daily practice, and a sense of purpose—not pressure.

Here’s what does work:
✨ Choosing one small shift at a time
✨ Caring for your future self like someone you truly love
✨ Getting curious instead of critical
✨ Building routines that feel nourishing—not punishing
✨ Rooting your goals in what matters most to YOU, not what the world expects

New Year’s resolutions often fail because they come from a place of “should.”

But transformation—the kind that lasts—comes from a place of want, why, and worth.

So this year, skip the resolutions.
Instead, ask yourself:

What is one gentle practice I can begin that supports the life I want to live?

If you’re ready to explore that question with guidance and a compassionate partner on the journey, I’m here. 💛

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Here’s to your health, longevity, and setting yourself up for success!

The Wellness Flame, Health & Longevity Coaching

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